what i did solo yesterday without SB (22.10.08)

"A sad day alone"

warm up
BB OHS x 10 +
Pull up x 10 +
Ring dips x 10 +
Swings with 28kg KB x 10 +
Atomic sit ups x 10
X3

Then:
Workout: "Bar Hop":
10x HSPU +
15x Front Squat @ 115# +
20x Pull-up +
15x Push Press @ 115# +
30x Burpee +
15x Sumo Dead lift Hi-Pull @ 115# +
40x knees to elbows +
15x Back Squat @ 115#
FOR TIME: 16:31min
Then: 50x Box Jump @ 24" box –as fast as possible